Side plank movement

The side plank is one of the most effective core-strengthening exercises, targeting not only the abdominal muscles but also the obliques, lower back, and shoulders. This move improves body stability and muscular strength, making it a favorite in fitness routines. Side planks also help improve posture and reduce the risk of back and spinal injuries. Because it requires balance and muscular control, it helps enhance strength over time. Keep reading to learn how to properly perform the side plank. You can also combine it with other exercises from our CrossFit training programs.

How to Properly Perform the Side Plank

Use a mat or soft surface to reduce pressure on the elbow and feet.

1. Lie on your right side, legs extended and stacked.
2. Place your right elbow directly under your shoulder, forearm extended forward, hand in a fist with the pinky edge touching the floor.
3. Keep your neck neutral, exhale, and engage your core.
4. Lift your hips off the ground, balancing on your elbow and outer foot. Your body should form a straight line from head to feet.
5. Hold the position for 15–60 seconds depending on your fitness level.
6. Repeat on the left side.

Learn more: Plank variations

Muscles Targeted in Side Plank

The side plank is a highly effective core stability exercise that activates multiple muscle groups simultaneously. The obliques (internal and external) play the main role, enhancing lateral stability and balance. The rectus abdominis and transverse abdominis provide core support and spinal protection. Shoulder stabilizers like the deltoids, triceps, and scapular muscles also engage to maintain balance. This combination improves posture, prevents back injury, and enhances physical performance.

Common Side Plank Mistakes

Despite its simplicity, side planks can be performed incorrectly. A common mistake is letting the hips sag, which disrupts alignment. Maintain a straight line from head to heels. Another issue is holding the position too long at the expense of proper form—gradually build endurance instead. Also, placing the elbow incorrectly (not under the shoulder) may cause joint strain. Always align the elbow directly beneath the shoulder.

Recommended reading: What is CrossFit?

Side Plank Variations

What Happens If You Do Side Plank Daily?

Although isometric, the side plank strongly activates the obliques while engaging the shoulders, chest, arms, and back. These muscles are key to posture and spine stability. Done correctly, the exercise can boost balance, core strength, and reduce back pain. However, improper form or overloading—especially in the shoulders—can cause injury. Focus on proper technique, controlled breathing, and rest intervals for best results.

How Long Should You Hold a Side Plank?

Key Tips for Safe and Effective Side Planks

Warm up properly before planking to prevent injury. Breathe deeply during the exercise to maintain balance and avoid fatigue. Listen to your body—stop if you feel pain or discomfort and consult a professional if needed. These habits will help you stay safe and get the most from your workout.

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Conclusion

The side plank is an excellent move for improving core strength, balance, and muscular endurance. With proper technique, progression, and safety practices, you can achieve great results. Remember, consistency and attention to detail are key to success in any training plan.